This is just an estimate since he never officially stated his weight and all I have to go by are his pictures.

So how do you build superhero levels of muscle like Chris Evans?

Well before I show you how to tackle the Chris Evans workout routine, there are a few critical “laws” you need to understand:

Superhero Law #1: To be Captain America, you must be lean

Like I said before, he is likely around 10-12% body fat.

So it doesn’t matter if you have a lot of muscle…if you don’t lose the fat, it’s not very impressive.

If you’re a skinny guy, go on a bulk and focus on building muscle then lose the fat.

If you’re on the heavier side, lose the fat first then build focus on building muscle.

In this interview Evans stated that he trained almost every day for hours at a time.

But don’t worry, you don’t have to put yourself through this since most celebrities tend to go to extremes when it comes to training. I’m going to show you a way to workout below that doesn’t require more than 4 hours per week.

Getting to 10% body fat is not as hard as you probably think it is

Despite what most guys think, getting to 10-12% isn’t as lean as you probably think. Most fitness models sit in at the low single digit body fat, so 10-12% is something you can easily maintain year round if you want to.

Now I’m not saying it’s a walk in the park, otherwise every dude out there would look like Evans, but it’s not as impossible as guys think either.

But with that being said…make sure you follow the next law as well.

Superhero Law #2: You must build your base (of muscle)

As important as being lean is, it’s not everything.

I can’t tell you how many emails I get from 14-20 year olds asking me how to get ripped when they haven’t even built a up a decent amount of muscle.

I get these 16 year olds who are still in puberty asking me how they can look like Chris Evans in 3 months.

Absolute craziness.

Here’s the real dirty truth:

You will not like Chris Evans or build a respectable physique until you build a solid base of muscle.

By “base” I mean a strong foundation of muscle.

[easy-tweet tweet=”You can’t look like Captain America without building a solid base of muscle first. Learn how here:”]

If you just focus on losing fat and have no muscle, then you’ll have nothing underneath all that fat to show for it.

You’ll just end up looking like a smaller version of yourself.

In fact, it will likely take you a few years before you even look anything like Chris Evans.

As as beginner, you can typically gain up to 25 pounds of lean muscle in your first year of training.

The problem a lot of guys who lift have is that they fall for the hardcore bodybuilder/powerlifter scene where everything must be about squats and deadlifts.

While I have nothing against these movements, if you put all your energy into something like squats, all that’s going to lead to is a large lower body and giant ass.

I’m definitely not saying you should skip leg day, but if you want to exude the power of a true superhero physique you need to put a heavy focus on body parts that give the most visual impact (i.e. your shoulders).

Focus on growing your shoulders for that badass superhero body.

The centuries old “golden ratio” has shown that men with shoulders that are 1.61x larger than their waist to be most attractive.

Chris Evans workout to build a “Captain America” physique

Note: This is primarily a workout to gain muscle (which should be your primary goal if you want a superhero body). If fat loss is your goal, then focus on losing fat first before doing this workout.

Monday – Back

Weighted pull ups: 4 sets of 4-6 reps

1-arm dumbbell row: 2 sets of 4-6 reps

Seated cable row (preferably with wide-grip): 3 sets of 6-8 reps

Lat pull down – 3 sets of 8-10 reps

Cable crunches – 3-4 sets of 10-12 reps

Tuesday – Chest

Incline press: 4 sets of 4-6 reps

Dumbbell bench press: 3 sets of 8 reps

Cable crossover – 2 sets of 10-12 reps

Face pulls- 3-4 sets of 8-10 reps

Wednesday – Rest

Rest. Stretch. Do some soft tissue work. Optional cardio (see below).

Thursday – Lower body

Deadlift – 3 sets of 4-6 reps

Lunges – 2 sets of 6-8 reps per leg

Leg press – 3 sets of 10-12 reps

Calf raise (seated or standing) – 5 sets of 10-15 reps

Hyperextension – 3 sets of 10-12 reps

Cable woodchoppers – 3 sets of 10-15 reps per side

Friday – Upper body

Seated dumbbell press – 3 sets of 6-8 reps

Weighted pull-ups – 3 x 6-8 reps

Cable crossover – 3 sets of 10-12 reps

Side delt raises – 3 sets of 10-12 reps

Rear delt raises – 2 sets of 10-12 reps

Barbell curl – 3-4 sets of 8-10 reps

Overhead tricep rope extensions – 3-4 sets of 8-10 reps

Saturday – rest

Rest. Stretch. Do some soft tissue work. Optional cardio (see below).

Sunday – rest

Rest. Stretch. Do some soft tissue work. Optional cardio (see below).

Optional cardio: On your off days, you have the option of doing 30 minutes of low-intensity cardio to help keep fat gains at bay. This can be done on the treadmill in the form of walking at an incline. The cardio is completely optional. Also I don’t recommend HIIT at first especially for beginners since it could potentially impair recovery abilities.

Chris Evans diet: Eating for an Avengers physique

Since your main focus is to gain muscle, you need to consume more calories…500 over your maintenance amount (which comes out to 16-18x your bodyweight in pounds).

If your goal is fat loss, then I like to start at a daily calorie intake of 10-12x your bodyweight in pounds.

This is a good baseline but you may need to adjust up or down depending on how your body responds.

You also need more protein…aim for a 0.8 grams per pound of bodyweight, minimum.

Also be sure to cover your bases…meaning take a multivitamin to make sure you’re not deficient in nutrients and take some fish oil for overall health.

Nothing complicated.

Just make sure you get enough calories, protein, and don’t stuff your face with nothing but doughnuts and beer.